Saturday, June 15, 2024
HomePainKnee Pain When I Sit

Knee Pain When I Sit

Causes Of Knee Pain Upon Bending

How do I get rid of sitting knee pain?

The knee joint is made up of several parts. The shin bone , the thigh bone , and the kneecap are held together by muscles, tendons, and ligaments. These joints are cushioned by cartilage and other soft tissue structures like joint capsules, linings, and bursa. Knee pain can signal a problem with any of those structures.

Here is a look at different reasons why your knee may hurt when bending your leg or sitting.

How Is Runners Knee Treated

Your healthcare provider will figure out the best treatment based on:

  • How old you are

  • Your overall health and health history

  • How much pain you have

  • How well you can handle specific medicines, procedures, or therapies

  • How long the condition is expected to last

  • Your opinion or preference

The best course of treatment for runner’s knee is to stop running until you can run again without pain. Other treatment may include:

Why Sitting On Your Heels Is A Pain In The Heel

Heel pain can be caused by sitting on your heels for extended periods of time. When the pressure is applied to the heel, it causes inflammation and pain. Tight hips, low backs, and tight calves are just a few of the factors that can lead to heel pain. It may take some time and practice to overcome heel pain if you sit back far enough. If you sit back far enough, your thighs, hip flexors, and anterior tibialis muscles will stretch. The risk of exacerbation is increased if you sit on your heels due to knee, ankle, or vascular problems.

Don’t Miss: Can The Wrong Shoes Cause Knee Pain

Movement With Knee Pain

Do you know how you feel a little stiff after sitting for too long? Well, imagine being in that position for hours. Thats what happens to your knees when theyre constantly flexed and bent from sitting all day. Sitting the wrong way can make it hard on themand even lead to pain! The good news is, there are measures you can take to relieve the discomfort of knee pain without making significant changes or putting enjoyable activities on hold.

Putting your job on hold and putting aside enjoyable activities are not the only ways to relieve discomfort there is another that doesnt take a lot of hard work. As you go through your day, it is important to be aware of how active you have been.

When sitting all day, its a good idea to get up from your desk and stretch. Even for just 20 minutes every hour! Moving around keeps our muscles relaxed which can help avoid icky things like knee pain or even some serious health issues in the future.

Dr Joan Vernikos, a NASA scientist advises that everyone should get up and stretch every 20 minutes to avoid injury associated with sitting for long periods of time, which I believe is often the case with mechanical knee problems.

My Knee Hurts When I Straighten It And Put Pressure On It

knee pain treatment: If there

Peh-tel-oh-FEM-er-ul is an overuse disorder that affects the ankles and knees. When people do the same movements over and over again, they become inflamed. When the kneecap is stressed by bending and straightening the knee, PFP syndrome develops. Athletes are especially prone to this condition.

As a result, when I bend it and straighten it, the knee hurts. Every day, you bend your knees. When you walk, descend stairs, or step into and out of the car, your knee straightens. If your knees are tender or show no signs of irritation, you may have a more serious issue. It is usually caused by the loss of cartilage or misalignment of the knee joint. Osteoarthritis, a cartilage tear, and tendon inflammation in the low leg tendons are just a few of the common causes of knee pain. Scary popping sounds in your knee can be frightening.

Bursitis is caused by inflammation of the fluid-filled sacs that make up the sacs. Because of a bursa infection, it is possible that knee pain will make bending and straightening difficult. An underlying injury is the cause of a bakerâs cyst, which causes an increase in fluid in the knee. Meniscus injuries account for more than 60% of all cases, according to the Centers for Disease Control and Prevention. The anterior Cruciate Ligament is one of the four major knee ligaments. It is possible for any age, condition, or ability to sustain an ACL injury. The condition is known as Ehlers-Danlos Syndrome , and it is caused by a genetic disorder.

Also Check: How Far To Walk After Knee Replacement

Treatment Of Inner Knee Pain

Treatments for inner knee pain include physiotherapy, painkillers and surgery. Whether you need treatment and what treatment you have, will depend on exactly whats wrong with your knee. For instance, you may be more likely to need surgery if you have cartilage damage or osteoarthritis causing severe pain. If you have a ligament injury, physiotherapy may be enough.

For information on treatments, please see the relevant knee condition page.

You Are Sitting In An Awkward Position

The way you sit matters as much as how long you stay seated. Sometimes, you may not notice that youve been sitting in an awkward position as you focus on what youre currently doing. For instance, you may have your legs crossed for quite a while, or sit on your legs. Sitting in an uncomfortable position puts pressure on the kneecaps.

When sitting down, always remember to stay in an ergonomic position, with your feet on the floor and your back straight. You may also consider using a footrest to keep your knees in the right position.

Don’t Miss: Why Do I Have Really Bad Knee Pain

What Other Symptoms Will Show With Knee Pain When Sitting

This pain usually comes on gradually although trauma can cause sudden pain. The main symptom is pain in the area of the patella and behind the patella. However, the pain is diffuse and difficult to localize. Pain is usually worse when going up stairs, going down stairs, bicycling, squatting, running, and kneeling or when you sit for a long period of time. The pain usually aches but can be sharp at times. Other symptoms include crepitus about the knee and a sensation of the knee “giving way”. When it comes on gradually, you may not feel it when sitting right away but, over time, the knee pain will occur all of the time.

Sitting On Knees For A Prolonged Period

Knee Pressure? Can’t Sit On Your Heels?

Sitting in this position can cause knee and ankle strain, but it is preferable if you do not frequently do so. You have less blood flowing to your lower limbs as a result of your posture. If you need to sit on your knees, change your position on a regular basis and keep your spine neutral. Sitting for an extended period of time may cause knee pain and obesity, both of which can lead to health problems.

Most common are knee arthritis, patellofemoral pain syndrome, or chondromalacia. When sitting, people with these conditions will experience knee pain as well. A medical coin is referred to as âmovie-goerâs knee,â which isnât exactly a diagnosis. You can determine which kneecap is the best position to move when you get up to move more. When you move your knee, you release a lubricating fluid to keep your joint from friction and grinding. When you move, you improve blood flow to your knee and keep your muscles from becoming stiff while sitting. Sitting on your knees will not cause you any medical issues.

Recommended Reading: How To Rid Of Knee Pain

The Best Ways To Sit Down

Instead of sitting of your knees, consider the following postures. These positions are easier on the knees.

But regardless of how you sit, try to maintain a neutral spine. Its also important to change positions frequently, which will help minimize knee pain and posture problems.

The following sitting positions are better for knees:

Why Does My Knee Hurt After Sitting For A Long Period

Patellofemoral pain syndrome , also known as runners knee, is a very common condition of the lower limb.

PFPS affects around 10-20% of the general population. Some symptoms described by patients may be a dull, aching pain around the kneecap. These symptoms may worsen depending on the type of activity that you do, and if you receive proper treatment for PFPS.

PFPS may be caused by overuse, which may have resulted from external or internal factors.

Don’t Miss: Can You Die From Knee Surgery

What Causes Gluteal Tendinopathy

Normally within a healthy tendon, there is a balanced cycle of tissue breakdown and repair. Problems arise however when there is more breakdown of cells in the tendon tissue than repair and this imbalance leads to damage within the tendon called tendinopathy.

This process of increased break down within the gluteal tendon might be triggered by an increase in running mileage or hill walking or hiking with a lot of inclines.

The intensity and the frequency of these types of activities result in longitudinalloading through the hip joint and if there is inadequate recovery or adaptation time factored into training or recreational schedules the gluteal tendon is stressed toward injury.

The other important contributing factor to the development of gluteal tendinopathy is perpendicular loadingthrough the hip joint which is referred to as compression.

Examples of compression loading through the lateral hip are numerous and include lying on the side of the painful hip, sitting with legs crossed, standing with weight shifted to one side and stretching exercises of hip muscles such as the Pigeon pose in yoga.

The combination of compression and high tensile loads seems to be the most damaging to the gluteal tendon. These loads, in combination with increased activity, can sometimes be too much for the tendon and lateral hip pain results.

Why Is The Back Of My Knee Hurting When I Straighten My Leg

21 Stretches and Exercises to Banish Your Knee Pain

An athlete who straightens their leg may experience pain in the back of their knee because they have a variety of issues, such as blood clots, muscle or tendon injuries, arthritis, or cysts. Physical therapy, rest, and pain medication are frequently used to treat many of these conditions, but patients may also require surgery to resolve the issue.

When To Worry About Severe Pain

If the pain is severe, it could be a sign of a more serious injury, such as a blood clot. If you are experiencing this type of pain, you should consult a doctor as soon as possible.

You May Like: How To Treat Fluid In Your Knee

Arthritis Of The Knee

When you sit down, knee pain can also be brought on by osteoarthritis. An effect of joint degeneration is the breakdown of the cartilage and bone surrounding the affected joints. Your entire joint structure may be affected by osteoarthritis because the connective tissue can weaken and the synovium may become inflamed. Osteoarthritis typically develops slowly and progresses over time.

Youve Been Sitting For A Long Period

Your knee may hurt because youve been sitting for too long. In this case, you may also feel neck and/or back pain at the same time.

See, pain is a tool your body uses to get your attention. It tells you that somethings wrong so you can do something about it.

Now, understand that your body needs to move or else it gets achy and stiff. So, the pain youre feeling is your body telling you to change positions.

Having said that, a 30-second movement break can be enough to reduce discomfort.

Doing this every 20-40 minutes may help you reduce knee pain. And without affecting your productivity.

You could also take a longer 2-5 minute break every 60-90 minutes. Walk a little, stretch your legs, or do some squats on your chair. This can reduce knee pain from sitting.

Pro tip: Use Pomodoro timers to set your breaks for you. This way, you dont forget to stand up and stretch.

Recommended Reading: How To Stop Knees From Hurting After Running

Why Does It Hurt To Bend My Knee

Conditions causing knee pain are usually related to sudden, traumatic injury, wear-and-tear due to aging, or damage to parts of the joint. Knee pain can feel dull and achy, cause a burning sensation, or create shooting pains. It can also feel like your knee will give away when you try to bend your knee while standing up or walking.

Lets look at seven reasons why your knee hurts when you bend it, a few tips for managing discomfort, and how to prevent knee pain.

Low Flexibility Or Strength

How to Avoid Knee Pain (Sitting, Stair Climbing, Sleeping) Giveaway!

Maintaining flexibility throughout the body can help prevent some types of knee stiffness.

To avoid stiffness from tight muscles, add stretching to your fitness routine and prioritize strength-building exercises.

  • Gentle stretching can improve the ability of your joints to move through their normal range of motion with minimal restriction and tightness.
  • Strengthening muscles around your knee joints can also make them less prone to injury.

Recommended Reading: How To Get Rid Of Arthritis Pain In Your Knee

Setting Your Chair Properly

In addition to choosing a comfortable chair, you should stretch regularly and adjust your posture. When it comes to comfortably avoid knee pain, its important to get the height of the chair just right, to make sure the armrests are positioned at the appropriate distance from your desk, and to make sure the seat pan is shaped and angled appropriately.

  • Seat Height. Adjust the seat height as high as possible to allow your feet to rest comfortably on the floor. Comfort is largely determined by your ability to adjust the height of your seat. Its recommended to replace your gas shock cylinder if it is not high enough to accommodate your height.
  • Seat Depth. Seats should be big enough so that you can rest comfortably on them. Ideally, you should sit with your center of gravity resting against the chair back, and your knees spaced two or three fingers apart.
  • Tilt your seat. Ideally, you should have your hips over your knees at all times. As you sit like this, you shift your weight away from your spine and towards your core. No problem if the chair cannot be tilted forward just get a wedge cushion.
  • Lumbar Support.In addition to being necessary, lumbar support should also be comfortable. It is also possible to add a small cushion or roll of a towel to your chair if it does not have this feature.

You Have Been Sitting Too Long

Sitting down for six straight hours or more a day can cause your leg muscles and knee joints to stiffen. This could happen during long flights or working hours. Those with mobility limitations may also be confined to a sitting position for many hours.

To prevent knee pain resulting from sitting too long, try to stand up and stretch or walk around at least once every hour.

Recommended Reading: What Is Tendonitis In The Knee

When To See A Doctor

You do not have to live with pain, especially when daily activities cause your knee to hurt when you bend it. If you have tried at-home remedies and still feel discomfort in your knees, make an appointment with a board-certified doctor at Healthcare Associates of Texas. Our team will work with you to find the best treatment for your knee pain.

A Pain In The Knee: It Band Syndrome

Joseph Maratt, MD

The knee has two distinct structures: the inside of the knee, known as the lateral compartment, and the outside of the knee, known as the inner compartment. The knee can be injured as a result of a specific movement, such as twisting. As a result, tears are âcatchâ by the knee, which causes pain when it bends or straightens. When the IT band, a band of tissue that runs on the outside of the thigh, is stretched and tension is applied to it, it develops IT band syndrome. When you bend or straighten your knee, the band can become inflamed and cause pain.

Don’t Miss: Is Second Knee Replacement Easier

What Causes Knee Pain When Sitting

The most common cause of knee pain when you sit is called patellofemoral pain syndrome. This is a common condition, especially among athletes, teens, and those who engage in manual labor. No one knows the exact cause of the problem however, it may be due to being overweight, using the knees too much, an injury or a malalignment of the knee cap. The pain is worse when sitting because the kneecap is not in proper alignment when the person is sitting down.

Other less common causes of knee pain when sitting include:

  • Osgood Schlatters disease. This hurts in the front of the knee over the tibial tubercle because this is where the inferior patellar ligament inserts. The pain is more common among young males who have undergone a growth spurt. Just touching the tibial tubercle when sitting can result in pain.
  • Osteoarthritis. There is wear and tear on the joint so that the bones touch one another without cartilage in between. This results in extreme pain in the knee.
  • Knee bursitis. The fluid filled sac between the tendons, muscles and bones becomes inflamed and can enlarge. Because it is inflamed, there can be redness and tenderness of the area just beneath the patella.
  • A Bakers cyst. The pain is from inflammation of the bursa behind the knee and, when you sit, you put extra pressure on the inflamed bursa and it hurts more. The pain is better when standing up because the bursa doesnt have so much pressure on it. It can be drained if it doesnt go away on its own.


Popular Articles